Elderberry vs. Goji berry — In-Depth Nutrition Comparison
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How are elderberries and goji berries different?
- Goji berries are higher than elderberries in iron, fiber, calcium, and vitamin C.
- Goji berries cover your daily need for iron, 65% more than elderberries.
- Elderberries are lower in sodium.
Elderberries, raw and Goji berries, dried types were used in this article.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -98% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +400% |
| Contains more IronIron | +325% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +34.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Protein:
14.26 g
Fats:
0.39 g
Carbs:
77.06 g
Water:
7.5 g
Other:
0.79 g
| Contains more FatsFats | +28.2% |
| Contains more WaterWater | +964% |
| Contains more ProteinProtein | +2060.6% |
| Contains more CarbsCarbs | +318.8% |
| Contains more OtherOther | +23.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 1.6mg | 6.8mg | 65% |
| Protein | 0.66g | 14.26g | 27% |
| Fiber | 7g | 13g | 24% |
| Carbs | 18.4g | 77.06g | 20% |
| Vitamin B6 | 0.23mg | 18% | |
| Calcium | 38mg | 190mg | 15% |
| Calories | 73kcal | 349kcal | 14% |
| Vitamin C | 36mg | 48.4mg | 14% |
| Sodium | 6mg | 298mg | 13% |
| Potassium | 280mg | 8% | |
| Copper | 0.061mg | 7% | |
| Phosphorus | 39mg | 6% | |
| Vitamin B1 | 0.07mg | 6% | |
| Vitamin B2 | 0.06mg | 5% | |
| Vitamin A | 30µg | 3% | |
| Vitamin B3 | 0.5mg | 3% | |
| Vitamin B5 | 0.14mg | 3% | |
| Polyunsaturated fat | 0.247g | 2% | |
| Folate | 6µg | 2% | |
| Zinc | 0.11mg | 1% | |
| Magnesium | 5mg | 1% | |
| Selenium | 0.6µg | 1% | |
| Fats | 0.5g | 0.39g | 0% |
| Net carbs | 11.4g | 64.06g | N/A |
| Sugar | 45.61g | N/A | |
| Saturated fat | 0.023g | 0g | 0% |
| Monounsaturated fat | 0.08g | 0% | |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.027mg | 0.358mg | 0% |
| Isoleucine | 0.027mg | 0.261mg | 0% |
| Leucine | 0.06mg | 0.456mg | 0% |
| Lysine | 0.026mg | 0.233mg | 0% |
| Methionine | 0.014mg | 0.087mg | 0% |
| Phenylalanine | 0.04mg | 0.271mg | 0% |
| Valine | 0.033mg | 0.316mg | 0% |
| Histidine | 0.015mg | 0.157mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
12%
Minerals Daily Need Coverage Score
14%
35%
Comparison summary
Which food is lower in Saturated fat?
Goji berry is lower in Saturated fat (difference - 0.023g)
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 45.61g)
Which food contains less Sodium?
Elderberry contains less Sodium (difference - 292mg)
Which food is richer in minerals?
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)